Muscle Building Guides

Muscle build is easy if you just follow a few steps but it also hard because it takes a lot of work and consistency. It is a good idea to set goals and track your progress before you begin your muscle build training program. You can write your goals and write your workout details and your daily food intake to track your progress. It needs a bit sacrifice to do those things but it is a must.

You need to eat enough quality foods if you want to gain muscle. It needs 70% diet and 30% training in muscle build. Your gender, weight, height, lifestyle and metabolism also play a factor when you want to build your muscle. You need to eat about 18 to 20 kcal times your bodyweight in lbs. It is divide into 40% protein, 40% carbs and 20% fat for every meal that you eat a day and you need to eat at least six meals.

In muscle build you also need to exercise. You can use core and compound exercise in your training such as Deadlift, Squats, Bench Press, Overhead Press, Rows, Dips and Pull-ups. Those exercises need to perform at least 12 sets each and 8 to 10 reps each set. In doing those exercise, you have to be careful to prevent injuries. For example, don’t lift the weight just with your lower back and don’t round your back when doing Deadlift. It is important not to get injury during your muscle build exercise.

It is also need to remember that in muscle build you need to get enough rest and drink much of water. Drink at least a gallon or more per day because it requires water to keep the overall system running well. Do not over-train and get at least 7 to 8 hours sleep a night because muscle grows during resting.

By: Wibowo Notosusanto

This entry was posted on Friday, November 20th, 2009 at 9:27 pm and is filed under Muscle Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.